Yo-yo Diets: A Review ★★☆☆☆

By R.Davies, PhD・Diet Atlas
Published May 24, 2026 | 3 min read

Yo-yo dieting, also known as ‘weight cycling’, refers to the repeated pattern of intentional weight loss followed by unintentional weight gain. It affects a large proportion of dieters who want to lose weight. The pattern typically involves periods of restrictive dieting leading to weight loss, followed by a return to previous eating habits and then subsequent weight gain, sometimes exceeding the original starting weight.

The underlying cause begins with unsustainable dietary restrictions. During the initial period of weight loss, the body lowers its metabolic rate (known as ‘adaptive thermogenesis’). The body also increases hunger signals and food cravings, creating a powerful drive to eat more frequently and regain weight.

Restrictive dieting creates a preoccupation with ‘forbidden foods’, psychological stress, and eventually loss of control or abandonment of the diet. The cycle damages self-confidence and body image, and creates shame and frustration. This may trigger further attempts at even more extreme dietary restrictions, perpetuating the weight ‘cycling’ pattern.

Pros

Yo-yo dieting offers virtually no health benefits; it is really a pattern of failure. The only potential benefit is that, for some people, each weight loss phase may temporarily improve some health markers (e.g., blood pressure, blood sugar, lipid profile). 

However, these improvements disappear upon weight regain, providing no lasting benefit. Because of the potential negative effects of weight-cycling, it is now debated whether it is better to have tried and failed than to have never tried to lose any weight at all.

Cons

Research shows that much of the weight lost from dieting is usually regained within one year, with many people regaining most or all of their weight within five years. Many dieters end up weighing more than their pre-diet weight after repeated yoyo ‘cycles’. Some evidence suggests that weight cycling may increase body fat percentage, as weight loss generally involves losing both fat and muscle, while the weight regain phase may include regaining a higher amount of body fat.

Some studies also show that weight cycling may worsen metabolic health, appetite, and blood sugar levels. Mental health issues are also well-documented, with weight cycling associated with lower self-esteem, poor body image, increased body dissatisfaction, higher drive for thinness, symptoms of depression and anxiety, a sense of failure and helplessness, and potentially increased chance of having an eating disorder. These mental health issues may be more harmful than the physical ones, particularly in youngsters and women.

Nutritional quality during weight cycling is not well studied, but it is likely problematic. If restrictive diets are used during weight loss phases, they are typically nutritionally inadequate, as are diets where weight regain occurs. Repeated cycles of under-consumption followed by periods of over-consumption of low-quality food likely create nutrient deficiencies.

The weight cycling pattern of failure often perpetuates itself. Each failed attempt triggers more extreme restrictions in the next effort. This may create an increasingly unhealthy relationship with food and greater resistance to weight loss with each failed cycle.

Bottom Line

Yo-yo dieting represents a pattern of unsuccessful weight control with little health benefit, but it likely decreases long-term health prospects. Rather than repeatedly failing to follow severe restrictive dieting, evidence supports sustainable lifestyle changes, weight-neutral health improvements that focus on behaviour rather than just scale weight.

Sources

Ashtary-Larky D et al. Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors? Int J Endocrinol Metab. 2017 May 17;15(3):e13249. PMID: 29201070

Brownell KD & Rodin J. Medical, metabolic, and psychological effects of weight cycling. Arch Intern Med. 1994 Jun 27;154(12):1325-30. PMID: 8002684

Dulloo AG & Montani JP. Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview. Obes Rev. 2015 Feb;16 Suppl 1:1-6 PMID: 25614198

Fothergill E et al. Persistent metabolic adaptation 6 years after "The Biggest Loser" competition. Obesity (Silver Spring). 2016 Aug;24(8):1612-9. PMID: 27136388

Pacanowski CR et al. Look AHEAD Research Group. Psychological status and weight variability over eight years: Results from Look AHEAD. Health Psychol. 2018 Mar;37(3):238-246. PMID:29504788

Rhee EJ. Weight Cycling and Its Cardiometabolic Impact. J Obes Metab Syndr. 2017 Dec 30;26(4):237-242. PMID: 31089525

Yates T et al. Impact of weight loss and weight gain trajectories on body composition in a population at high risk of type 2 diabetes: A prospective cohort analysis. Diabetes Obes Metab. 2024 Mar;26(3):1008-1015. PMID: 38093678

Further Reading

Okinawan Diet: A Review

Blue Zone Diet: A Review

Western Diet: A Review

Published: May 24, 2026

Lead Author: R.Davies, PhD, MRes, BSc, CPT, FHEA | Author Bio
Dr Davies is a physiologist specialising in human health, performance and nutrition.

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